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THE WORLD’S FIRST

VERTICALLY
CHALLENGED
TRAINING PROGRAM
 ABOUT THE PROGRAM
Do you constantly have a sore neck from looking up at your
friends?

Do you lie on your dating profile to say you’re 6 foot, when you’re
really 5’8” (and a half)?

Have you ever contemplated secretly putting lifts in your shoes?

If you answered yes to any of these questions, then this program

is for you.

Firstly you’ll put an end to skipping legs and start working on

those lower limb exercises to make up for your height, but don’t
worry we won’t be training calves (I know you already train them
enough trying to make yourself look taller).

The upper body work you’ll do in this program will build your
arms so much that people won’t even notice your height because
they’re so distracted by your huge guns.

So quit letting your height get in the way and start

over-compensating with my vertically challenged training
program today.

THE WORLD’S FIRST VERTICALLY CHALLENGED TRAINING PROGRAM

 UPPER
EXERCISE SETS REPS
Dead Hang From Bar 4 30 sec
DB Incline Chest Press 4 15
Chest Supported DB Row 4 15
Cable Pec Flys 4 12
Standing Alternating Bicep Curls 3 To Failure

LOWER
EXERCISE SETS REPS
Front Rack Reverse Lunges 4 10
Leg Extension 4 15
Lying Hamstring Curls 3 15
KAS Hip Thrusts 4 20

UPPER
EXERCISE SETS REPS
Hanging Leg Raises 4 10
Seated Military Press 4 12
Assisted Chin Ups 4 14
Assisted Dips 4 14
Overhead Tricep Extensions 3 To Failure

LOWER
EXERCISE SETS REPS
Deadlift 5 7
Hack Squat (Smith Machine) 4 10
1 + 1/4 Romanian Deadlift 3 15
Seated Calf Extensions 3 15

If you have any questions about the program or would like video
demonstrations of these exercises or form checks, download the JSA App.

THE WORLD’S FIRST VERTICALLY CHALLENGED TRAINING PROGRAM

 If this program was too easy for you, or
not in line with your goals, let the JSA
coaches write you a personalised program
exactly suited to your needs!

JOIN THE ACADEMY